3 Skinny Fat To Muscle Mistakes I Wish I Had Avoided

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ABOUT THIS VIDEO
For those who feel stuck in the "skinny fat" zone or have been struggling to lose "stubborn fat" for ages, I share the 3 Mistakes I made and the lessons I learned along the way to help you.

Skinny Fat = Being at a body fat % that’s disproportionately high compared to your weight, and it can be a lonely journey when others don’t understand this.

I've been there and today, I want to reveal the 3 things I learned to get myself out of this seemingly lose-lose situation so you can too!

Timestamps
0:00 - Why "Skinny Fat" Feels Hard
1:02 - Mistake 1
4:08 - Mistake 2
7:55 - Mistake 3
9:29 - The Takeaway

Resources mentioned in video:

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DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only.

#weightloss #coachviva

[ashlaraque]

I feel so alone because I’m in that skinny fat stage. First time I ever found a video of someone talking about this!

[frostyfingers]

This video really resonates. Every time I tell people I want to lose some weight and watch what I eat they're like "wtf you're not fat". And I'm mostly not, I'd look fairly toned if I didn't have this damned pot belly! Can't seem to get rid of the damned thing

[nasreenkhan]

I am skinny fat and this is one the most comprehensive and informative videos I’ve seen.

[bellis]

Oh my gosh. This makes much sense. Thank you!

[A]

OMG I LOVE THIS. I am a beginner, I guess? and I felt SO gross eating so much protein. I lowered it to hit 100g (.7-/.8 x ideal weight) and I feel soooo much better. More energy and less feeling like there is a heavy brick in my gut when I exercise. MAN I wish I could afford you guys right now!

[Khushi-jn]

I love how you didn't say anything that contradicts your own advice/guidline, unlike many experts on the internet.

[sherryjackson]

Should I Cut or Bulk?
Mistake 1 Making it more complicated than it is
Choose bulk if your BMI is 20 or less and if your bodyfat is greater than 25% for women and 15% for men
Mistake 2 Ignoring Body’s Feedback
Mistake 3 The leaner you get the longer it will be to see changes on the body

[rachaeltorres]

Another great video! I haven't seen a video like this anywhere else on Youtube.

[rosannaa]

great video! All my questions were answered, keep up the great content!!

[lilypippili]

This is the only time I have ever remotely understood why you need to bulk/cut. Thank you! This also explains why am I still skinny fat after increasing my calories and starting strength training. Probably at first I gained muscle, but I must have gone into the phase where you start gaining more fat than muscle. Plus I definitely didn’t increase my protein intake enough… hopefully it will work now with my new knowledge!

[alishajennings]

I gave birth 5 weeks ago and I lost weight quickly without doing anything after giving birth in my 20s but this time I'm 31 and I have lost 8lbs only. I gained 23lbs during my pregnancy so I have 15 to go. My BMI is 23.8 but my body fat % is 35! My lowest body fat % was 18 and my typical % was 23. I can't wrap my head around 35! It seems impossible to do at the moment. At least impossible to do in a healthy way. I have a history of eating disorders and idk how to lose weight in a healthy manner. But that's why I'm here... to learn.

[pouth]

Thank u so much for this I'm just starting out and I've been going through all ur vids and they are gems ❤️

[ashleegmitchell]

@CoachViva

You said that if we're experiencing no strength gains, or we see a drop in lean mass while in a calorie surplus, that we should increase protein or calories, or take a deload week. How long should we stick to an increase of protein before we try increasing our calories instead? Should we start with a deload week before increasing protein or calories? Or should we try the other two first?

[Falak]

Love this info. And it felt like you spoke to my soul lol- I am already on a training program but could you help me with the calories and nutrition part ? I do not want a workout plan as I am very happy with the current one but I some how cannot nail the calories part. thank you :)

[blackswan]

I am puzzled should i do a diet or i shouldnt or how long should i wait until i can go back to losing fat

[perennials]

the BMI requirements are killing me... Even when I was at my skinniest as a 15 year old working out 6-7 days a week and eating barely anything my BMI was still above 20... I am 27 years old now and what I thought my goal weight was before I would start focusing more on muscle gain and less on cutting was still above 20 at a score of 21.1. Looks like I've still got months if not years of cutting ahead of me before I can start builing muscle...

[keno]

I have a question, so i'm doing a diet, and i'm losing fat, but my weight is not getting down. My bmi is 21.9 and my body fat is 15.5%, i don't really know what to do ( i'm stil doing my diet and exercise), can somebody have recommendations?

[josselyngutierrez]

I’m confused a bit. So I was on a calorie deficit for three months and I lost 12 pounds. However I notice I reached a point where I am losing muscle instead of fat now. I have some stomach fat I can’t get rid of. I would consider myself skinny fat. I weigh 110 now and im a 4’11 23 year old woman .. I just don’t know if I should bulk or eat in a maintenance while I do strength training to fix my skinny fat.

[vijaylaxmisingh]

hello, actually I can't go to gym due to some personal reasons please can you suggest what exercises can be done at home without equipment or weights? like Tabata? or HIIT. ?

[aryaafrashteh]

Hey Coach Viva, I enjoy watching your videos and I was wondering if you could make a video specifically on the following topics:

1.) While in a diet/cutting, should we continue with progressive overload? Simply maintain the weight and not increase weight? Or maintain weight but decrease volume since we'll be eventually fatigued from dieting?

2.) During maintenance, how much do I have to workout/week in order to ensure no muscle loss (assume an age of +40)?

3.) While trying to put on muscle mass, how many sets per body part should I do per week? 8 sets? 10 sets? 12 sets? If it is 12, that implies working out 4x/week correct?